Let's Talk about Strong Bones

Osteoporosis is a debilitating disease that can be prevented and treated.

Osteoporosis is a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist.

Any bone can be affected, but of special concern are fractures of the hip and spine. A hip fracture almost always requires hospitalization and major surgery. It can impair a person's ability to walk unassisted and may cause prolonged or permanent disability or even death. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain, and deformity.

Millions of North Americans are at risk for osteoporosis. While women are four times more likely than men to develop the disease, men also suffer from osteoporosis.

About 28 million people are at risk for osteoporosis, which costs about $13 billion in health care annually.

Researcher Roberto Civitello, M.D. of Washington University in St. Louis says it’s possible that you may absorb more calcium by eating foods that are high-lysine, such as poultry, fish, dairy products, legumes, defatted soy flour and nuts. (Nutrition; November - December 1992). This is good for osteoporosis and many other diseases.

A diet rich in calcium should contain at least 1,000 to 1,500 milligrams of calcium per day. In the study they used 800 milligrams of lysine a day. One good reason to eat calcium-rich foods (supplements should be your second choice) is a much lower risk of creating kidney stones. Many stones are rich in oxalate. The calcium in foods, however, may bind the oxalate before it can be deposited as a stone.

Some foods rich in calcium are sardines, spinach, turnip, mustard and collard greens, chick peas, kidney beans and lentils. Eating high-calcium foods helps you maintain healthy, strong bones, supports proper functioning of your nerves and muscles, and helps your blood clot.

So what can you do to maintain strong bones?

Although the evidence is strong that dairy-product consumption doesn't prevent osteoporosis, simply eliminating dairy products does not ensure strong bones. It pays to put some thought into keeping your bones healthy.

Studies have shown that the following factors are helpful in building and maintaining strong bones:
• Getting plenty of exercise. Studies have concluded that physical exercise is the key to building strong bones (it's more important than any other factor). For example, a study published in the British Medical Journal that followed 1,400 men and women over a 15-year period found that exercise may be the best protection against hip fractures and that "reduced intake of dietary calcium does not seem to be a risk factor." And Penn State University researchers found that bone density is significantly affected by how much exercise girls get during their teen years, when 40 to 50 percent of their skeletal mass is formed.

• Getting enough vitamin D. If you don't spend any time in the sun (about 15 minutes on the face and arms each day is enough), be sure to take a supplement or eat fortified foods.

• Eliminating animal protein. For a variety of reasons, animal protein causes severe bone deterioration.

• Limiting salt intake. Sodium leaches calcium out of the bones.

• Eating plenty of fruits and vegetables. They contain vitamin C, which is essential for building collagen, the underlying bone matrix.

• Not smoking. Studies have shown that women who smoke one pack of cigarettes a day have 5 to 10 percent less bone density at menopause than nonsmokers.

So folks, let's not take our bones for granted. Starting to exercise and making good food choices are the keys to maintaining our health and strength long into our old age - and who wouldn't want a long and healthy life?